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Have you ever heard the popular phrase "You are what You eat"? Whether you like it or not your diet will reflect on your skin. Eat healthy food, and you will look healthy. Eat junk food, you won't be looking good. That is why it is important to know the right foods to eat for clear skin. This article will help you get on the right track of skin care, because it is not all about using creams and products; the most basic skin care begins by eating right.
First you should know that a diet for the overall health of the body is the best place to start, and in most cases that is enough for your skin, unless you have a deficiency of some type. But there are certain foods you must eat in order to keep your skin looking healthy, young and radiant.
Fluids
Alcohol is bad, avoid it at all costs if possible.
Essential Fatty Acids
Also called EFAs, they are obtained from food, because our bodies can't produce them. There are two classes of EFAs: Omega 3 and Omega 6. For our skin Omega 3 is the one we need.
EFA's should account for a 15% of our calorie intake, and can be found on:* Sardines
* Tuna
* Salmon
* Nuts
* Seeds and their oils (ground flaxseeds)
* Prawns
* Soya beans
Reducing the intake of saturated and processed fats is very important if you want the EFAs to work. These fats cancel its effects.
Antioxidants
Antioxidant nutrients protect us from infection and can prevent us from degenerative diseases such as cancer or heart disease. These nutrients are found in Vitamins A, C, E and some B complex vitamins; and minerals selenium, manganese and zinc.
Antioxidants play a key role destroying free radicals (electrochemically unbalanced molecules that are produced within our bodies by chemicals, too much sun exposure and stress). Free radicals damage collagen, and collagen is what keeps our skin elastic.
We can find antioxidants in:
* Berries
* Black grapes* Brazil nuts
* Broccoli
* Carrots* Cherries
* Chestnuts
* Hazelnuts
* Kale* Raisins
* Papaya
* Peas
* Peppers
* Prunes
* Tomatoes
Iron
Iron is used for the formation of hemoglobin. A deficiency in iron brings anemia, and this shows up in our bodies by a pale complexion and dark circles under the eyes. Iron is best processed from animal food but can be found also in some vegetables. The best sources of iron are
* Red meat
* Seafood
* Liver* Eggs
* Spinach
Vitamin A
* Whole milk
* Whole butter
* Liver
* Oily fish
* Eggs
* Dark orange vegetables (carrots, sweet potatoes, winter squash)
* Dark green vegetables (broccoli, spinach, kale)
Vitamin C
* Citrus fruits (orange, lemon, grapefruit, lime)
* Tomatoes
* Potatoes
* Papaya
* Broccoli
* Brussels sprouts
* Black currants
* Kiwi
* Strawberries
* Peas
* Cauliflower
Vitamin E Another antioxidant, Vitamin E has a powerful action against the damage of free radicals. This vitamin helps our skin retain its moisture, and a lack of it brings premature wrinkles, pale skin, acne, easy bruising and slow wound healing. Vitamin E can be found in:
* Vegetable oils* Nuts and seeds
* Peanut butter
* Wheat germ
* Whole grains* Avocados
* Sweet potatoes
Vitamin B complex
Keep your skin moist and smooth with Vitamin B complex. It releases energy from food for skin metabolism. This can be found in:
* Milk* Oily fish
* Poultry
* Red meat
* Offal
* Eggs* Bananas
* Soya beans
* Whole grain
* Wheat germ
* Peanut butter
* Fortified breakfast cereals
Beta-carotene
Beta carotene is the plant form of the vitamin A, converted by our bodies. It protects us from the aging effect of the sun and can be found in:
* Dark green vegetables (spinach, broccoli, watercress)
* Orange fruit and vegetables
Selenium
Perfect for protection against free radicals and to counter dry skin. Selenium along with vitamin E support the immune system. Found in:
* Cereals
* Meat
* Offal
* Seafood
* Eggs* Cheese
* Brazil nuts
* Whole grains
* Mushrooms* Beans
* Molasses
* Wheat germs
Zinc
Zinc is another mineral vital to the immune system. It manufactures collagen and speeds up healing in our bodies, included skin. A deficiency produces stretch marks, a dull complexion, white spots on fingernails, dandruff and stubborn blemishes. Zinc can be found on:
* Seafood
* Red meat
* Cheese
* Brewer's yeast
* Whole grains
* Mushrooms
* Offal
* Eggs
* Turkey and nuts
Article Source: http://EzineArticles.com/487156
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1 Response to "Foods To Eat For Clear Skin"
Staying fit and Healthy is important for the health of the heart and organs that keep us functioning every day! Everyone can incorporate into a day!
Staying Fit
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